Wednesday, Dec 10
Workout of the Day
Warm up #1
(Checkbox)
3 Rounds
1 min jump rope
10 goblet squats #20
.30 plank hold
1 min jump rope
10 goblet squats #20
.30 plank hold
Split Jerk 7x3
(Load)
Split Jerk for load:
#1: 3 reps
#2: 3 reps
#3: 3 reps
#4: 3 reps
#5: 3 reps
#6: 3 reps
#7: 3 reps
#1: 3 reps
#2: 3 reps
#3: 3 reps
#4: 3 reps
#5: 3 reps
#6: 3 reps
#7: 3 reps
3 RNDS: DB Push Jerks, Double-unders, & Weighted Step-ups
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3 rounds FOR TIME
-20 dumbbell push jerks
-50 double-unders
-15 weighted step-ups
-50 double-unders
Men:35-lb. dumbbells, 24-in. box
Women: 25-lb. dumbbells, 20-in. box
-20 dumbbell push jerks
-50 double-unders
-15 weighted step-ups
-50 double-unders
Men:35-lb. dumbbells, 24-in. box
Women: 25-lb. dumbbells, 20-in. box
Low Back Mobility
(Other / Text)
https://youtu.be/lrGeTLW2Ml4
Thursday, Dec 11
Workout of the Day
Warm up 8
(Checkbox)
2 Rounds
200m. Run
10. air squats
10. lunges
10. pistol squats
5. wall kick ups
10 supermans
200m. Run
10. air squats
10. lunges
10. pistol squats
5. wall kick ups
10 supermans
EMOM 12 MIN CLEAN PULLS & HANG POWER CLEANS & HANG CLEANS
(Load)
EVERY MIN ON THE MIN FOR 12 MIN
1 CLEAN PULL
1 HANG POWER CLEAN
1 HANG CLEAN
@ 60%
1 CLEAN PULL
1 HANG POWER CLEAN
1 HANG CLEAN
@ 60%
THE SEVEN
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Seven rounds of:
- 7 Handstand push-ups
- 135/95 pound Thruster, 7 reps
- 7 Knees to elbows
- 245/165 pound Deadlift, 7 reps
- 7 Burpees
- 7 Kettlebell swings, 2 pood
- 7 Pull-ups
- 7 Handstand push-ups
- 135/95 pound Thruster, 7 reps
- 7 Knees to elbows
- 245/165 pound Deadlift, 7 reps
- 7 Burpees
- 7 Kettlebell swings, 2 pood
- 7 Pull-ups
Daily Mobility 10 min
(Other / Text)
We do this so we are not as sore the next day and reduces chances of injury.
Friday, Dec 12
Workout of the Day
Warm Up 9
(Rounds + Reps)
10 Hawaiian Squats
3 Burpees
10 lunges
10 Goblet squats #15
3 Burpees
10 lunges
10 Goblet squats #15
United in Movement Workout 3
(Reps)
20 Min / As Many Reps As Possible
Compete
- 20 Hand Release Push-ups
- 30 Goblet Squats
- 20 Hand Release Push-ups
- 50 Dumbbell Lunges
- 20 Hand Release Push-ups
- 70 Single-arm Suitcase DL
M: 35 lb. dumbbell
F: 25 lb. dumbbell
Compete
- 20 Hand Release Push-ups
- 30 Goblet Squats
- 20 Hand Release Push-ups
- 50 Dumbbell Lunges
- 20 Hand Release Push-ups
- 70 Single-arm Suitcase DL
M: 35 lb. dumbbell
F: 25 lb. dumbbell
SHOULDER MOBILITY
(Checkbox)
https://youtu.be/IWDN-RW-at8
USE A BROOM OR MOP
USE A BROOM OR MOP
Saturday, Dec 13
Workout of the Day
Hero Workout of Your Choice
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Review the list of 203 heroes and honor one with an all-out effort.
